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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Shoulder Press (5 strict press)

16 min EMOM

Min 0-4: warm up

Odd: 5 strict press 75% (Take from ground)

Even: 5 x 4 second negative chin up (use bands)

S2: Sport – Galo (Time)

500 double unders for time.

Every time you break do 10 push ups

RX+ as written (Link 20+) 20 push ups

RX: 250 DU (link 10’s-20’s)

SP: 75 DU (link less than 10)

6 WK: 600 single unders for time. Same rules apply.

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

L2: Life – chipper (Time)

1000m Row

80 double taps

70 Air Squats

60 Russian Twists w/DB

50 single arm DB hang snatch 30/20

40 Lunges

30 Up Downs

20 DB Strict Press

1000m Row

Rx: as Written

SP: 20/10

6 WK: 15/10-5lbs

**20 Min Time Cap.

Kids Warm Up Game

K1: Warm-up (No Measure)

Build a Fort, taking items from one mat to the other and back again.

Kids Strength/Skill

K2: Deadlift (5 x 5)

Kids WOD

K3: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
single jumps

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

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